Upper Body Cool Down Stretch
Upper body cool down stretch is a bodyweight stretching exercise targeting the deltoids, with secondary engagement of the traps, chest, and upper arms. It alternates between a chest-rounded forward stretch and an open-chest backward stretch to systematically release tension across the upper body after training.
How to do it
- Stand or sit comfortably and interlace your fingers in front of you.
- Extend your arms forward at shoulder height, rounding your upper back and pushing your palms away from your body.
- Hold for 10-15 seconds, then release and sweep your arms behind your back, interlacing your fingers and opening your chest.
- Hold for 10-15 seconds, then release.
- Continue alternating between the two stretches for the desired number of repetitions.
Form cues
- Interlace your fingers comfortably in front of you.
- Push your palms away while rounding your upper back.
- Breathe smoothly as you hold the forward stretch.
- Sweep your arms behind your back to open your chest.
- Move gently between positions without forcing the range.
Breathing: Inhale as you transition between positions, and exhale slowly while holding each stretch to help your muscles relax.
Common mistakes
- Holding your breath during the stretch, which increases muscle tension instead of releasing it.
- Pulling too aggressively into the stretch, which can cause strain in sensitive shoulder joints.
- Shrugging your shoulders up toward your ears, which prevents your upper back from releasing properly.
Muscles worked
Primary: delts. Secondary: traps, chest, upper arms.
Suggested sets & reps
Get fitter
2-3 sets x 30-45 seconds total per session
Lose weight
2-3 sets x 30-45 seconds total per session
Build muscle
2-3 sets x 30-45 seconds total per session
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your shoulders or arms, ease off or stop immediately.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
When should I do the upper body cool down stretch?
This stretch is best performed at the very end of your workout when your muscles are warm and ready to relax.
Should the stretch feel painful?
No. You should feel a mild, comfortable pull in your chest and shoulders, never sharp or pinching pain.
Can I do this if I sit at a desk all day?
Yes, it is a great way to relieve tightness in the chest and shoulders from prolonged sitting.